CrossFit Montgomery – CF
Warm-up
500m Row
3 Rounds
7 Behind the Neck Strict Press (empty barbell)
20 Alternating Hollow Rocks and Supermans
10 Seconds Wall-facing Handstand hold
Weightlifting
A: Push Press (5 sets of 3)
Increase weight each set
B: Overhead Squat (Sets of 3)
10:00 to Find Heavy Set of 3
Finisher
10:00 Run/Bike/Row